WARM UP

3 RONDAS

50 DU/SU
10 AIR SQUAT
10 FLEXION ESCAPULAR
20´´ FRONT PLANK


STRENGHT

EMOM 15′ CADA 3′

4 BENCH PRESS 77%
20´´ BAR TUCK HOLD


SKILL

DU


METCON

4 ROUNDS FOR TIME (20´ TC)

RX

30 STRICT PUSH UP
30 SIT UP
400 M RUN

SCALED

30 PUSH UP
30 SIT UP
400 M RUN

OPEN

20 PUSH UP
20 SIT UP
400 M RUN